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Ways To Get an Entire Body in Shape With Just a Weight Bench

by www.yorkfitness.com Admin
Ways To Get an Entire Body in Shape With Just a Weight Bench

The weight bench makes your go-to moves even more useful.


So you only have a weight bench in your home gym, we have a few ways to get an entire body workout.  Your weight bench has a list of things it can be used for to enhance your existing routine. From dumbbell press to lower leg lifts, we have what you need to get your body back into shape and have you feeling great.


Weight Bench Exercises:

Dumbbell Press


Get those pectorals ready for the beach!  The dumbbell press is a classic way to use your weight bench.  This exercise helps to improve your strength while focusing on your chest muscles.   There are some variations of the dumbbell press that can also be used and it will depend on the functionality of your weight bench.


Target Muscle: Chest (Pectoralis major & Pectoralis Minor)


Equipment: Dumbbells & Weight Bench


Instructions:


  • Lie down flat onto your weight bench with a hex dumbbell in each hand resting on top of your thighs.
  • Lift the hex dumbbells one at a time so that you can hold them in front of you at shoulder width apart.
  • Rotate your wrists forward so that the palms of your hands are facing away from you. The hex dumbbells should be just to the sides of your chest with your upper arm and forearm at a 90-degree angle. This how you will begin the lift.
  • Use your chest to push the hex dumbbells up.  Lock your arms at the top of the lift and squeeze your pecs, holding for a second and then begin coming down slowly.

Single Arm Row


A weight bench is useful for Single Arm Row also know as Dumbbell Row or One Arm Dumbbell Row.  This exercise improves the strength of your middle back. The weight bench extends your range of motion with concentration on the back muscles.


Target Muscle: Middle Back (Latissimus Dorsi)


Equipment: Dumbbells & a Weight Bench


Instructions:


  • Place a hex dumbbell on each side of your weight bench.
  • Place your right leg on top of the end of the weight bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the weight bench for support.
  • Use the left hand to pick up the hex dumbbell on the floor and hold the weight while keeping your lower back straight. The palm should be facing your torso. This position is your starting point.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.  Make sure that the force is completed with the back muscles and not the arms. Your upper torso should remain stationary, and only the arms should move. Your forearms should do no other work except for holding the dumbbell. Lower the resistance straight down to the starting position. Breathe in as you perform this step.


Tricep Dip


Tricep drips are one of the best muscle building exercises for your triceps.  Tricep workouts can help to increase the overall size of your arms. You can add weights to your lap to enhance your workout intensity.  


Target Muscle: Tricep (triceps brachii)


Equipment: Weight Bench & Something to elevate your feet/legs


Instructions:


  • Place a bench behind your back. With the weight bench perpendicular to your body, and while looking away from it, hold on to the weight bench on its edge with the hands fully extended, separated at shoulder width. Your legs will be extended forward, bent at the waist and perpendicular to your torso.
  • Lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again and lift yourself back to the starting point.


How to with Links to Resource: https://www.bodybuilding.com/exercises/bench-dips


Lying Leg Raise


Want your six-pack abs? Start doing lying leg raises on your weight bench.  This exercise works abs and strengths your core.


Target Muscle: Abdominals (rectus abdominis)


Instructions:


  • Lie down flat on your back on your weight bench with your legs extended in front of you off the end.
  • Put your hands either under your butt with your palms down or by the sides holding on to the bench. This position is your starting point.
  • Keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
  • Lower your legs back down to the starting point.

How to with Links to Resource: https://www.bodybuilding.com/exercises/flat-bench-lying-leg-raise


Dumbbell Step Up


All upper body and no legs do not look good!  Try dumbbell step ups to build your quad and explosiveness on the football pitch. The dumbbells can be replaced with kettlebells.


Target Muscle: Quadriceps (quadriceps femoris)


Equipment: Weight Bench & Dumbbells or Kettlebells


Instructions:


  • Stand up straight while holding a dumbbell on each hand.
  • Place the right foot on the weight bench. Step on the bench by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the bench as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot off to next to the left foot on the starting position.
  • Repeat with the right leg and then perform with the left leg.

How to with Links to Resource: https://www.bodybuilding.com/exercises/dumbbell-step-ups


Decline Pushups


Try decline pushups as a change to your chest workout routine.  This exercise will help you to build serious size and strength.


Target Muscle: Chest (Pectoralis major & Pectoralis Minor)


Instructions:


  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm's length. Move your feet up to a bench. This position will be your starting point.
  • Lower yourself down until your chest almost touches the floor as you inhale.
  • Press your upper body back up to the starting point while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again.


Add these exercises to your workout routine. Let us know how you are using your York Fitness weight bench!

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Consumable parts include, but are not limited to: Pulling and cylinder straps – Rowing Machine Foot pedals – Cycles, Cross Trainers and Rowing Machines Running Decks – Treadmills Running belts – Treadmills Drive belts – Cycles and Cross Trainers Brake pads – Spin Bikes Seat upholstery – Cycles, Rowing Machines and Benches Cables – Multi Gyms and Bench Attachments Seat rollers – Rowing Machines Foam handlebar grips – Cycles, Cross Trainers and Rowing Machines Transportation wheels – Cycles, Cross Trainers, Treadmills and Rowing Machines. If you wish to make a claim for a spare part against your warranty please contact our customer service team by completing the form on the product support page This website does not offer the facility to order spare parts free of charge against your warranty. Spare parts ordered will not be refunded if you later decide they should have been made against a warranty claim. WEEE Regulations What is WEE? The Waste Electrical or Electronic Equipment (WEEE) Directive aims to minimise the disposal of electrical items into landfill sites and addresses the environmental impacts of electrical and electronic equipment when it reaches the end of its life. You can now recycle your old electrical fitness products with us If you’re buying a new electrical fitness product, we will recycle you old one for free* *Recycling of your like for like product is free, however there is a cost to return the product to us if shipping is required”. Why recycle? Unwanted electrical equipment is the UKs fastest growing type of waste. Unwanted electrical items can be repaired or recycled, saving on natural resources and the environment. If you do not recycle, electrical equipment will end up in landfill where hazardous substances will leak out and cause soil and water contamination – harming wildlife and also human health. Electrical and Electronic Equipment that was made after 13th August 2005 should display the crossed-out wheelie bin symbol on the packaging or product. WEEE Wheelie Bin Symbol The purpose of the symbol is to encourage householders to dispose of their WEEE separately from household waste. Reuse If your old machine is still working, do you know somebody who would like to use it? There are many organisations such as schools, clubs, residential homes etc. who might be very happy to use your old equipment and give it a new home. Recycle If your old equipment is no longer useful to you or anyone you know, please recycle it whenever possible. If you are unable to give your item a new home, there are lots of local organisations available that will reuse, recycle or repair electrical and electronic equipment for charitable schemes. We can help you recycle - York Fitness WEEE Recycling Policy In the unlikely event that you are unable to find a new home for your electrical items, Yorkfitness.com will gladly manage its disposal in line with the WEEE regulations for you. We offer this free recycling service to our customer on a like for like basis meaning that if for example you purchase a treadmill from us, we will ensure that your old treadmill is disposed of correctly and in line with the WEEE regulations. If you require this service we ask that you contact our Help Desk (yorkhelp@yorkfitness.co.uk) detailing your order number for the new item and request collection of your old “like for like” product. Please confirm on the email your full address and contact number and that the old product is dismantled and securely boxed ready for collection. Our help desk will then issue a quote for the collection of the “like for like” item. Once payment for the collection is received we will issue you with a ‘WEEE Returns Number’ (which must be displayed clearly on the packaging) and give you details of the collection. If you are able to return the old “like for like” product in person to our warehouse you will still require a ‘WEEE Returns Number’. Please detail this on your email to our help desk and we can organise. Please note our warehouse will not accept any deliveries without an authorised returns number. Once we receive your old product we will ensure that it is handled in the correct environmentally aware way in line with current WEEE regulations. For more information on WEEE recycling, and locate your local recycling centre go to www.recyclenow.com Complaints If you wish to submit a complaint about any of our services you can email yorkhelp@yorkfitness.co.uk or write to: York Barbell (UK) Ltd York Way High March Industrial Estate Daventry Northamptonshire NN11 4YB We aim to acknowledge any complaints within 5 working days. Website Any typographical, clerical or other error or omission in any sales literature, quotation, price list, acceptance of offer, invoice or other document or information issued by York Barbell (UK) Ltd shall be subject to correction without any liability on the part of York Barbell (UK) Ltd. Specifications are liable to change without notice. Product photographs are intended to illustrate the particular model but may, occasionally, not reflect the product as sold. Unless specifically stated, weights, bars and other accessories shown on photographs are not included. 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